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Magnesium Supplement- how much?

  • 21-06-2020 11:42AM
    #1
    jace_da_face
    Registered Users, Registered Users 2 Posts: 485 ✭✭


    I have decided to try a course of Magnesium supplements as a sleep aid. I had no idea there were so many forms, differing in methods and rates of absorption. And all differing in the actual amounts of magnesium contained. I have decided on Magnesium Bisglycinate, as I see it commonly referenced as a sleeping aid.

    I see 400mg of magnesium as the typical RDA for an adult male approximately. So I am aiming to take that much. So do I factor in the amount of ‘elemental’ magnesium in the supplement I’m taking to reach that amount? The supplement I bought contains 400mg of magnesium as magnesium bisglycinate. According to Wikipedia, bisglycinate contains 14% elemental magnesium. So would I be needing to take about 7 of these if I wanted to reach the 400mg RDA?


Comments

  • #2
    Day Lewin
    Registered Users, Registered Users 2 Posts: 5,000 ✭✭✭Day Lewin


    From what I heard (in the Health Food shop!) the rate of absorption is important: magnesium is one of the least well absorbed minerals.
    So you could be consuming a lot of it and p1ssing most of it out!

    I believe th better ones come combined with other minerals or vitamins that assist in absorption. Even digestive enzymes or probiotics may help the gut to digest this.

    Following!

    PS Really helps me to sleep.


  • #3
    jace_da_face
    Registered Users, Registered Users 2 Posts: 485 ✭✭jace_da_face


    Yes I think the rate of absorption will vary a lot between different forms and between different people etc. But I’m still not sure whether to factor in the ‘elemental’ concentration when aiming for a specific amount. It seems straight forward that I should. But it is the difference between taking one pill or seven! You wouldn’t want to get that wrong, not to mention the price differential.


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